The word “nutrition” comes from the Latin word “nutrire”, meaning “to nourish.” I tend to use this word in reference to what we eat instead of "diet." The latter has a negative connotation attached to which we see it as short-term. When talking nutrition we talk lifestyle. To nourish our bodies and our brains is over our lifetime. It's not the 16-hour intermittent fasting we do for a day to say, yep tried that too.
If you are like me you receive a lot of daily emails in your inbox. "I'll get around to that one," is what usually goes through my head as I scan what I consider to be the most urgent at the time. It's the emails with subject lines of "brain health" or "business" or "helping clients with better nutrition" that grab my attention these days. Below is one such email that I received recently that offers some insight into brain-healthy foods. Why am I so interested in this? One: I've experienced the brain fog and memory loss from Covid. Two: I've had grandparents go through dementia; it's not pretty. I don't want to live like either of those two. So I am always asking the question of how can I improve my health TODAY?
Enjoy the read!
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Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon and trout, are essential for brain health. About 60% of your brain is made of fat, half of which is the omega-3 type. They are crucial for building brain and nerve cells, essential for learning and memory. Omega-3s also offer protection against age-related decline and Alzheimer’s disease. One study found that people with higher omega-3 intake had up to a 20% lower risk of cognitive decline.
Turmeric and Curcumin
This golden spice isn't just for adding flavor to your meals; it's a brain health powerhouse. Curcumin, the active compound in turmeric, can cross the blood-brain barrier and has anti-inflammatory and antioxidant effects. It can improve memory in Alzheimer’s patients and may help clear the amyloid plaques associated with the disease. Clinical trials have demonstrated that curcumin improves cognitive functions in Alzheimer’s patients by up to 30%.
Blueberries
Often referred to as the "brain berry," blueberries are rich in antioxidants like anthocyanins, which reduce inflammation and oxidative stress. These effects may help prevent brain aging and neurodegenerative diseases. Studies show that blueberry supplements can enhance brain function by up to 12% in older adults.
Broccoli
Loaded with antioxidants and vitamin K, broccoli is a champion for brain health. Vitamin K is essential for forming sphingolipids, a type of fat that’s packed into brain cells. Studies link higher vitamin K intake to better memory and cognitive function. Just one cup of broccoli provides over 100% of your recommended daily intake.
Pumpkin Seeds
These seeds are a treasure trove of magnesium, zinc, copper, and iron—all essential for brain health. Magnesium is vital for learning and memory, and low levels are linked to many neurological diseases, including migraine and depression. Pumpkin seeds can help you reach the recommended daily intake of these critical nutrients.
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Add variety into what you eat for brain boosting nutrition. Be well!
Stacy Davis
Owner, Restore Fitness
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